Frank Zane on abdominal training

Anyone who is looking for a suitable professional program for building a beautiful, sculpted body will benefit from Frank Zane's training program. The famous bodybuilder actively promotes a healthy lifestyle and exercise. He is ready to share the secrets of sports success, helping everyone during training.

During his career, Frank tried a large number of different programs, combining them and highlighting the most productive and useful exercises. The training option offered to your attention is a carefully designed, tested and proven program. It was thanks to her that Frank managed to be awarded the title “Mr. Olympia” three times.

It’s definitely worth trying Zane’s program, but only for those who already have good physical fitness, since the classes are highly intense and will require a lot of dedication. Following the recommendations of a popular bodybuilder, you need to periodically change the cyclicity of your training programs, so you will achieve results sooner than when you exercise for a long time only according to one scheme.

Frank Zane's Training Strategy for Faster Muscle Growth

Stubborn muscles - everyone has them. Some muscle groups simply refuse to grow at the same rate as others. But instead of accepting this state of affairs, it is better to do something to solve this problem. And the specialization phase will help you with this.

This is a period of time (usually 2-6 weeks) during which you focus on training one, maximum two muscle groups.

Why does this work?

Once you have gained a decent amount of muscle, further growth will not be as easy for you. Every kilogram of muscle mass will have to be won with hard work. The process of hypertrophy is typically a series of discrete bursts of muscle growth. The specialization phase allows these growth spurts to be accelerated and localized to specific muscles.

Article on the topic: 6 Tips on How to Increase Muscle Mass for Tall Guys?

For specialization to be successful, you will have to train the rest of your body in a maintenance mode.

How to create a specialization program?

There are various strategies you can use to create a specialization program for a specific muscle group.

The basic principle of all these strategies is to increase the volume of training of a specific muscle group. Doing more sets per workout or training a specialized muscle more frequently are the two most obvious and common methods.

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However, in this article we want to tell you about the specialization strategy used by legendary Golden Era bodybuilder and three-time Mr. Olympia Frank Zane. He trained the difficult muscle group for 3 days in a row, then allowed it to rest and recover for 4 days and repeated the process the following week. Essentially, you want to short-term overtrain the target muscle group over those 3 days and then allow supercompensation to do its thing.

You should devote each of these 3 workouts to working a specific type of muscle fiber. Namely:

Day 1: 3-6 reps per set, 2-4 exercises, for a total of 16-20 sets with full recovery in between. This training stimulates the development of type 2B fast-twitch muscle fibers.
Day 2: 6-10 reps per set, 4-6 exercises, for a total of 20-28 sets with partial recovery in between to stimulate the development of type 2A fibers.
Day 3: 8-15 reps per set for a total of 26-40 sets and use intensification techniques such as trisets, giant sets and drop sets to stimulate the development of type 1 slow twitch fibers.

A split when specializing, say, on the back, might look like this:

Mon – back (hard)
W – back (medium)
Wed – back (easy)
Thu – rest
Fri – chest and shoulders
Sat – legs
Sun – rest

Now you have a guide to action for local muscle mass gain.

coming

Top 6 mistakes when creating a training program

If you want to know what mistakes to avoid when creating a specialized training program for any muscle group, then read this article right now!

How to train legs if they are lagging behind in development?

Want to add a few pounds of muscle mass to your legs? Tired of being the guy with chicken legs? Ready to learn the secrets to building bigger legs so you can finally wear shorts without blushing in embarrassment? Then read on...

Personal life

In December 1967, Frank married Christina Harris. They were introduced by the future wife's sister, Zeina's student. The young people lived in California, in Santa Monica, the unofficial capital of bodybuilding, and in 1978 they moved to Palm Springs and founded the Zane Haven resort area with a training center for people seeking to gain a strong, aesthetically developed figure.

Frank Zane and his wife

In 1988, the couple bought Cary Grant's estate and opened the Zane Experience sports complex.

Personal life turned out well. Christina immediately accepted and supported her husband’s lifestyle: she trained with weights and became his personal photographer. She won the Miss Universe bikini crown in 1970 and then left the competition to devote time to her studies and art. She graduated magna cum laude from California State University, Los Angeles, with an MFA in painting, drawing, sculpture, photography and jewelry. And in 1990, Christina received a master's degree in clinical psychology from California State University at San Bernardino.

Frank and Christina Zane

In 1994, Zane was inducted into the Joe Weider Hall of Fame. In 1998, the athlete wrote the newsletter “Building the Body,” introducing readers to new training methods, the goal of which is a classic proportional figure.

Content

https://youtube.com/watch?v=6TuOZrN-y6E%3F
Frank Zane
,
a famous American bodybuilder, three-time winner of the Mr. Olympia title, had an aesthetically attractive physique.

Frank Zane was a typical ectomorph (at the age of 15, his weight was 50 kg with a height of 174 cm), despite this, he achieved high results in bodybuilding.

Biography Edit

https://youtube.com/watch?v=r4oO8Eug-Q8%3F

Frank Zane was born on June 28, 1942 in Kingston, Pennsylvania. His father's name was Adam F. Zane and his mother's name was Laura J. Zane. My father was an electrical engineer and radio and television repairman. As a child, Frank played a lot of baseball, football and even basketball, but despite this, he did well in school and was especially strong in mathematics and science. He became the top graduate in his class. Received an award in chemistry and was first in mathematics. However, Frank says that he did not really like team activities; his nature was more suited to activities where he could be alone with himself. In sports, they became archery, in which Frank achieved considerable success, and later bodybuilding.

He began training with iron at the age of fourteen. Zane attended Wilkes University in Wilkes-Bain and graduated in 1964 as a chemical engineer. However, he was not interested in working in the chemical industry. He decided to become a chemistry teacher, especially since teachers were not subject to conscription into the American army, which at that time was waging a war of conquest in Vietnam. He got a job at a school near Reading (Pennsylvania), but since there was already a chemistry teacher there, he began teaching mathematics. He lived in Reading for 1964 and 65 and even founded a weightlifting club in the city. Then he taught in New Jersey, then moved to Florida. In total, Frank worked as a mathematics teacher for 13 years. If his fate had turned out differently, Frank says, he could have chosen a career as a doctor, since he was always interested in medicine. In Florida, Zane met Christina Harris (her younger sister was Frank's student and introduced them), who became his wife in December 1967. In 1969, the young couple moved to California. Christina Zane also trains with weights and has been a great help to Frank as his personal photographer.

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In California, the Zanes lived in Santa Monica, the bodybuilding capital of the world. Then, in 1978, Frank took a fancy to the quiet place of Palm Springs in the Californian desert, the Happy Couple, and began preparing for competitions there. In 1980, he opened Zane's Refuge in Palm Springs, a training camp where those interested were offered a course in the art of bodybuilding from Frank himself. In 1988, Frank and Christina purchased the picturesque estate of Cary Grant and opened a new training center there, which they called Zane Experience. This center existed for ten years, until in October 1998 the Zanes once again moved within California. This time - in San Diego, the town of La Mesa. moved there along with his owners. A three-day stay at the center costs $595 per person. Interest in science and academic training, combined with a passion for bodybuilding, led Frank Zane to study the effects of light and sound impulses on the human brain. He identified a number of patterns and invented special devices that, by generating these impulses, allow a person to achieve the desired physiological effect - deep relaxation or, conversely, muscle mobilization.

Frank Zane's physique is considered one of the most aesthetic in the world.

Frank's path to bodybuilding

The hometown of the later famous bodybuilder, Kingston, is located in America in the state of Pennsylvania. Frank was born there on June 28, 1942. Kingston was then a typical mining town, and after the war it was not the most peaceful place. The local contingent constantly staged showdowns, and fights were common. Zane and his cocky younger brother regularly had to defend themselves in clashes, and besides, his brother often initiated the fights, and Zane received slaps and punches for him.

Maybe that's why at the age of 14 Frank became interested in bodybuilding. And this will happen almost by accident: a boy in a trash can will find a themed magazine with photographs of bodybuilding legends. At this age, Frank had the figure of a thin botanist - average height (174 cm) and modest weight (50 kg), and was also interested in chemistry and mathematics, in general he was quite extraordinary. How could someone like that even break into a sport that requires high standards of strength, weight and conditioning?

If a goal appears, then Zane goes straight to it. At his first competition in Pennsylvania in the town of Alletown, he takes 5th place among 45 participants. Not bad for an 18-year-old athlete? These competitions gave young Frank even more motivation, and it was there that he first met Bob Hoffman, a great man in the field of bodybuilding. Bob was the creator of special protein powders for athletes and was the first to popularize this type of sports nutrition. Hoffman also owned a business selling barbells and dumbbells; published the magazine Muscular Development; coached the US weightlifting team. In a word, he was someone you wanted to emulate.

Backstage, Bob casually told Frank that if he had a body like that, he would go shirtless all the time. After such support, Frank could no longer stop and began to fight for the highest awards and places in competitions.

Starting conditions

People who are professionally involved in sports consciously choose this type of activity. They, as they say, earn their bread in this way. However, there is another category of people who are forced to come to the gym to improve their well-being. To get your body in proper order. Frank Medrano counts himself among these. From an early age, he dreamed of growing up strong and brave. I tried to do fitness several times. For a long time, the classes did not bring results. And then Frank had to develop his own training program. The future calisthenics expert was born on May 20, 1980 in an ordinary American family. Parents lived in the famous city of New York. My father worked in a bank. Mother worked in a consulting company. The child grew up without standing out from his peers. Frank did well in elementary school. He was fond of athletics. Repeatedly took first place in running and pole vaulting competitions. After school, he studied at a business college. After completing his studies, he began working in a real estate company.

Arnold Triple Split

In the 70s, all bodybuilders held the “Iron Arnie” system in high esteem, pumping every muscle to the maximum. The scheme is scheduled by day:

Back + torso.
Lower part of the body.
Shoulder girdle + arms.
Legs.
Again deltoids + biceps + triceps.

After experimenting with this program for some time, the athlete returned to the previous system. The refusal was explained by the fact that the deltoids and triceps are inferior to the torso in development, and the large muscles do not have time to recover. The triple split was more suitable for the author himself, who had experience in full-body training. At the same time, Arnie did not hesitate to throw handfuls of Nerabol into himself to increase his vigor and increase his ability to work.

Biography and achievements of Frank Zane.

Frank Zane is a true bodybuilding legend. His body was recognized as the most harmoniously developed. This is not just a mountain of muscles, but perfect symmetry. Frank was often called "Mr. Aesthetics."

As a child, Frank was forced to start playing sports simply because he grew up in the small town of Kingston, which was considered one of the most crime-prone cities in America. Since childhood, Frank had to use force, including to protect his younger brother.

From the age of 14 to 18, Zane quickly gained muscle mass and even took 5th place in a bodybuilding tournament in his state. His excellent physique was noted by Bob Hoffman, who remarked that he would go shirtless if he had a similar body. Frank combined sports and studies and even got a job teaching mathematics so as not to go to the front during the Vietnam War.

Frank Zane motivated many people to take up sports, including his own wife Christina, who became one of the first women to actively train with weights.

Frank Zane - winner of the Mr. Universe contest

In 1969, there was a real breakthrough in Zane’s sports career. The bodybuilder became the winner of the most prestigious competition “Mr. Universe”. In 1977, Frank was awarded the new title of Mr. Olympia winner. He has shown his result for 3 years in a row. In subsequent years, Frank became a prize-winner of various bodybuilding competitions many times - in 1980 he took 3rd place, in 82 - 2nd place, and in 1983 4th place IFBB Mr. Olympia.

Despite the fact that Frank Zane is a prime example of an ectomorph, the athlete managed to transform his body into an ideal one through long training.

Smart hunk

At the age of 18, he already took part in a bodybuilding tournament in his home state and took 5th place, beating 44 participants. For the guy it was a success, but most of all he was motivated by the words of the strongman and athletics team coach Bob Hoffman:

This phrase inspired the guy and pushed him to new victories.

Zane combined training with studies. Already at the age of 22, he received a diploma in chemical engineering. Work in the chemical industry did not appeal to him. It was 1964, when America was at war with Vietnam, and the prospect of ending up in a hot spot loomed ahead of the guy. Since teachers were not called up for service, Frank began teaching mathematics while migrating around the country. The total working experience ended up being 13 years.

Childhood and first steps into sports

The future athlete was born in 1942 in Pennsylvania. He grew up as an ordinary child in a family of electrical engineers. As a teenager, he looked very thin with a height of 174 cm. It was then that Frank started thinking about sports and his appearance. And already at the age of 18, Zane competed in competitions, where he immediately took fifth place. This was a strong breakthrough for the athlete and he decided not to stop there.

Frank Zane perfectly combined sports with studies. And already at the age of 22 he received a diploma of higher education with a degree in chemical engineering. But such work did not please him at all. He decided that he needed to teach mathematics. After all, it was 1964 - the war between America and Vietnam, and teachers were not taken to fight. So in total Frank taught for 13 years.

The Secret to Great Shape

My weight gradually increased and then gradually decreased in order to be in better shape for competitions. It all depended on how I looked in the photos I took regularly. Looking back, this is the best thing I ever came up with in my bodybuilding career. I took thousands of photographs that visually reflected my progress. In bodybuilding, results depend on how good you look, not on your weight. If you want to reach your full potential, I suggest you also take up photography.

F. Zane's training program

Frank Zane's training plan consists of 4 sessions for different muscle groups. Each exercise contains 3 sets of 8-12 repetitions.

On all training days, the number of approaches and repetitions remains the same.

During the first workout, the back muscles, biceps, and forearms receive the load. The set of exercises is as follows:

for the back muscles, pull-downs of the upper and lower blocks, shrugs, and dumbbell rows to the belt are done;
Various types of curls are aimed at working out the biceps: concentrated, alternate, reverse grip curls, hammer curls;
Exercises for the forearms: barbell curls with an overhand grip, wrist curls with a barbell, using a wrist machine.

The second workout is aimed at working the legs. The calf muscles should be worked out three times, 30 times each. The set of exercises is as follows:

superset, in which the legs are first bent and then extended;
weighted squats;
deadlift;
back lunges;
Bent-over calf raises with weights (usually a person is used as a weight, and the exercise is also called “donkey” because of its similarity to an animal);
Seated calf raises.

The next part of the training plan also covers synergistic muscles: pectoral, triceps, and deltoids.

dumbbell press at an angle;
bringing your arms together in the simulator;
push-ups on the parallel bars apparatus;
pullover;
divorces with dumbbells;
barbell row lying on a bench;
extension of the arms in the block.

The fourth is dedicated to the press. Mode of operation: three sets of 30 repetitions per exercise.

hanging leg raises;
crunches on a Roman bench;
twisting on the floor;
body tilts with dumbbells;
twisting in the block.

The break between approaches is no more than a minute. Each workout is followed by 30 minutes of cardio. You can train every day, but after a 4-day cycle, take a rest day.

Advice from a nutrition professional

According to Medrano himself, he chose gymnastics and calisthenics because these areas allow you to maximize what is already given to the body by nature: stretching skills, squats and pull-ups. The athlete performs exercises with additional weight: barbell curls, squats and walking lunges with dumbbells, deadlifts.

Example workout

Day 1

1. Diamond push-ups with one leg support2. Push-ups with additional weights on the back3. Push-ups with a clap behind your back4. Archer style push-ups5. One-arm push-ups6. Triceps push-ups7. Push-ups on two points of support8. Ring push-ups

Day 2

1. Lifting the legs in support on the uneven bars2. Imitation of running in a plank3. Raising the knees with straightening the legs in support on the crossbars4. Exercise “Windshield wipers” hanging on a low bar5. Knee raises on parallel bars

1. Double crunches2. Lateral crunches on each side 3. Double side crunches4. Penknife5. Swing your legs while lying on your back6. Static straight crunch (30 sec)

Between each exercise, perform the “Mountaineer” exercise for 30 seconds as a rest.

Principles of nutrition

Grueling bodyweight training is not the only thing that helped Frank achieve such a magnificent body. In 2010, the athlete's friends, Dan Attanasio and Noel Polanco, introduced Medrano to the secrets and benefits of a vegan diet. Gradually, any type of meat disappeared from the athlete’s diet. Workouter preferred plant foods (the best source of protein is legumes). According to Frank himself, a plant-based diet provides a greater supply of energy and promotes faster recovery from exercise and illness.

1. Exit by force on the horizontal bar2. Chest style dips3. Classic grip pull-ups4. Dragonfly5. Checkbox6. Sprint

It's hard to believe that he built such muscles on plant foods. A strict vegan, having given up animal products at the age of 30, with the help of basic equipment, cultivated heroic strength in himself. Using personal example, he destroyed the stereotype about the need for strength athletes to consume meat to obtain protein.

Medrano was introduced to vegetarianism by bodybuilder friends who tested the nutritional system on themselves. After giving up animal food 2 weeks later, the athlete felt an unprecedented influx of strength. Inspired by the result, he created the “Vegan Warriors” project and began posting videos and evidence-based information in favor of a plant-based diet.

On the menu:

almond and soy milk;
rolled oat flakes, cereals with shell;
durum pasta;
legumes;
flaxseed, olive, nut oil;
dried fruits, fresh fruits and vegetables.

Frank is more devoted to home-cooked food. He never eats in public catering, citing violations of cooking technology, the abundance of fats, sugar, and chemical additives. Controls the consumption of salt and glucose, strictly monitors the intake of fiber into the body.

The main ones are:

The transition to a vegetarian diet, and even more so to veganism, must be carried out gradually. It is necessary to give up familiar foods gradually, trying to replace them with plant foods of similar vitamin content.
You should not morally castigate yourself in case of breakdowns, which are inevitable. This is natural until the body adapts to the new way of eating and thinking, which will lead to a lack of cravings for unwanted foods.
You need to create a nutrition plan and a list of foods that are suitable for a particular athlete. You should also understand what dishes need to be prepared and how - they should be nutritious, attractive and appetizing.

There may be pitfalls along this path - doubts, resistance from friends and relatives who will dissuade you from making such a decision and claim that this will only worsen your health.

Advice for overcoming the difficulties of such a plan is to move towards the final goal, understanding the usefulness of such a diet and the fact that only targeted actions will give a positive result.

Example workout

Day 1

Day 2

Principles of nutrition

Frank Zane training program

Sometimes I receive emails from bodybuilders complaining about their lack of progress. There are only two circumstances for this provision. Either the bodybuilder makes training mistakes, or does not eat well. Now I will touch only on the first aspect of the problem - errors in load planning. No matter how different they are, the essence is always the same: a bodybuilder trains too much, but does it with low intensity. For example, you go to the gym 4 times a week, do 16-20 sets for the large muscle group and 9-12 sets for the small muscle group. This is the so-called "classical approach". But at the same time, you take on too many exercises, “pump up” too many muscles during the workout, sometimes dragging it out for up to 2-2.5 hours. As a result, you are extremely tired, but the muscles, alas, do not respond to your hard work. And all due to the fact that the growth of muscle volume depends little on the total tonnage that you overcome during training. Think about what I'm saying! If you “drag” 2 tons of “iron” during a lesson, while the day before you only managed 1 ton, this does not mean at all that you have given your muscles an incentive to grow! The total amount of work, no matter how enormous it is, is not actually reflected in the “mass”! “Mass” depends on intensity! Intensity is the work done per unit of time. Now, if a day ago you trained for 2 hours, and now you managed to fit the same workout into 1 hour, then you have the right to expect growth from your muscles. Many bodybuilders come to the gym with a specific goal. They are confident that they have trained well if they managed to complete all the planned exercises until the very last repetition. Along with this, they do not watch the clock at all. They are confident that the main thing is to fulfill the plan. At the same time, the main thing is to develop the peak intensity of the workout. Moreover, the intensity must become higher from time to time. Intensity is a measure of stress. Because only force stress can force a muscle to grow, intensity becomes the tool that directly affects muscle size!

Let's consider the question in more detail. Let's say you're doing biceps curls with a weight of 10 kg. Your scheme is 6 sets of 8 repetitions. The exercise time is 1 minute. Then your intensity indicator will be 8 kg/sec. If you add a couple more sets, this will objectively delay the execution of the exercise by at least 30 seconds. Calculate the intensity: it will drop to 6.6 kg/sec! It turns out that in pursuit of additional load, you, on the contrary, have thrown yourself back! What number of sets provides optimal intensity? According to my observations, it is better to work out a large muscle group in 9-12 sets, and a small group (or an individual muscle) in 6-8 sets. Moreover, each repetition should last a little more than a second! The non-specialized duration of training at this pace should not be more than 45-50 minutes. During this time, the body exhausts its hormonal and other reserves. If you continue to train, then instead of an increase in volume, you will get a decrease in volume! If you have not been growing for a long time, I recommend that you switch to high-intensity training, which includes the following technique:

In a separate exercise, do only two sets with a large weight, and pay special attention to lowering the weight. Consciously lengthen it

This will create the effect of even more weight. The muscles may be very sore at the end of the workout, but they will begin to grow! In the first set, do 10-12 repetitions, later stretch the muscle, add weight and do another 8-10 repetitions in the second set. Both sets should take you approximately 3 minutes. It is clear that in order to gain the required number of sets per muscle group, you will need to do more different exercises with this scheme. I recommend combining them into supersets. This will provide an additional training stimulus to your muscles.

When you undertake to train very intensely, you should rest more. But not during training, but between them. Heavy training requires pumping up a muscle group/muscle once every four days, rather than every two days, as with a simple split.

I advise you this scheme: Day 1

- back.
biceps. forearms, abs. Day 2
- quadriceps and hamstrings, calves, abs.
Day 3
- rest.
Day 4
- chest, deltoids, triceps.
press. Day 5
- rest.

So remember

:
In order to make progress, you should not lazily wander between ammunition.
Your workout should be compact! Train with hostility and focus! Frank Zane: Train hostile and rarely

What does the God of Aesthetics eat?

Frank Zane had the smallest waist and the leanest shape of any athlete during the golden era of bodybuilding. What's the secret? There are no secrets. The athlete simply stuck to his ideal caloric intake of 3000 kcal. He did not have contracts with sports nutrition companies, so he ate exactly what he considered necessary.

Frank believed it was important to eat before training. But during the training itself and after it, he was in no hurry to eat food. The athlete ate as hunger set in, approximately 2 hours after physical activity. And then mostly it was liquid food in the form of milk or a protein shake. The athlete consumed more proteins than carbohydrates, so drying out was never a problem for him. Typically this was 200g of protein per day, while carbohydrates were up to 150g per day.

The athlete believes that excessive cardio burns muscles, so he was not particularly keen on it. He says it's more beneficial for bodybuilders to walk quickly than to run on treadmills. And this is useful primarily for joints and ligaments, because they receive the maximum load during cardio.

Conclusion

In order to look like Frank Zane, you need to keep your carbohydrate intake under control; there should be less of them than proteins. There is also no need to corrode in the off-season, so that it is easier to achieve a drier form.

Choose a training program that suits you personally, when your muscles have time to recover, and at the same time, smaller muscle groups are worked out. The push-pull split is the most suitable type of training in Frank's opinion.

He also does not approve of this type of training, such as CrossFit, because such training creates increased stress on the cardiovascular system. Naturally, training should be hard, but you shouldn’t die in it. You need to approach any training wisely, then the results will be visible very quickly.

Triple split

In the seventies of the last century, the “Iron Arnie” system gained popularity among many world bodybuilders, when absolutely every muscle was loaded in just one workout. Frank Zane trained according to this principle:

First boot. Back and torso, push-ups and crunches.
Second download. Lower body, arm curls.
Third download. Shoulders and arms, lat pull-downs, biceps curls.
Fourth download. Leg press and dumbbell bench press, calf raises.
Fifth download. Delts, biceps, squats, triceps and barbell.

It is important to understand that such correct loading and exercises took a fairly short time, after which the athlete worked on his previous activities. It is worth noting that large muscles did not have time to rest at all under such a load.

The published system was suitable only for the author himself, who took first places in training bodybuilding championships, but Schwarzenegger did not hide the fact that he worked with a huge number of drugs, repetitions and approaches that stimulate muscle growth

It is worth noting that large muscles did not have time to rest at all under such a load. The published system was suitable only for the author himself, who took first places in training bodybuilding championships, but Schwarzenegger did not hide the fact that he worked with a huge number of drugs, repetitions and approaches that stimulate muscle growth.

How Frank Zane changed over the years from 1972 to 2013

With a height of 176, his competitive weight was 86-88 kg, which is not comparable to bodybuilders performing today. For example, Phil Heath weighed 115 kg at the last Mr. Olympia.

We'll start with a photo from 1972. In it, Frank Zane looks very athletic and pumped up. From the photo it is clear that he is an ectomorph, he has no belly, is well drawn and dry.

And this is a photo from the victorious 1978 Olympia. Frank looks very good, more massive and dense.

This photo dates from 2000. Frank still has great hands and is in amazing shape for his age.

The following photos are from 2006-2007. Here Frank Zane already clearly looks like an old grandfather. But the symmetry and proportion of the body in comparison with the body of a young person is amazing.

Next is a photo from 2013. Frank is still lean, toned and muscular, and he is 70 years old here.

How Zane combined sports, career and love

At the age of 25, the athlete married the beautiful Christina Harris. Before Frank, she had no idea that it was possible to develop her body to such a pumped-up state and was very surprised by the physical form of the young athlete. But over time, Christina herself began to help her husband prepare for the competition, because she was very interested in it. She began working out in the gym and soon competed in the 1970 Miss Universe Bikini beauty pageant, where she won.

The very fact that a girl was purposefully training in the gym for a beauty contest was a novelty at that time. I hasten to remind you that at that time there was no Fitness bikini category. It will appear in 50 years. Thus, Frank Zane inspired his wife to play sports. Their example was the impetus for the emergence of such categories as Men's Physicist and Fitness Bikini.

Zane became Mr. Olympia three times in a row from 1977 to 1979. In the next 4 years, he did not fall below 4th place, but did not take the championship either. After that, he goes into science and business. In 1982, together with Christina, they opened their own training camp called “Zane Experiences”, where he trained young guys for 10 years.